Full Squat

-Stand with symmetrical foot stance (feet hip width distance apart, feet straight ahead) and arms overhead.

-Squat down while maintaining heels on floor (or if using a 1/2 foam roll, maintain heels on foam) and pivot from the hips.

-Promote straight back bending during entire exercise (do not round spine).

-Start with small motion and work toward greater range.

-Knees should remain over 2nd and 3rd toes, knees should not bow in.

-The arches of the feet should not collapse, feet should not rotate outward, and heels should not come off floor.

*If this occurs, place ½ foam roll or 2 weight plates under heels and work on decreasing height of plates over time.

Progress to holding a kettlebell in one hand  (or both) & perform push press as you ascend up from the squat position.

Competency Criteria

Client is able to squat down without knees bowing in.

Client promotes straight back bending during entire exercise.

Arch does not collapse, foot remains straight ahead. & heels remain on floor .

Client used heel lift during squat.

Arms DO NOT fall forward.